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Month: March 2015

Full Body Workout: FREE Workout Video!

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Twice per month we release a new workout video exclusively for our members here at Daily Routine Fitness. Today we wanted to do something special for our regular readers as well and give you a taste of what you’re missing in the members-only area at Daily Routine Fitness! A free full body workout video!

Warning, the following workout is going to kick your butt! This full body workout is an efficient way to target multiple muscle groups and will no doubt have you sweating in minutes! When you analyze your workout routine that is planned out for the week, this type of full body workout is a great way to fill in any gaps in your training, especially if you find yourself short on time. These quick, powerful workouts kick your metabolism into overdrive, burn tons of fat, and allow you to retain that lean muscle you have been working so hard to build.

All you need is a set of free weights to complete this workout.

Do 12-15 reps per exercise, with as little rest as possible between exercises. Set your clock for 20 minutes and see how many rounds you can complete! Write down where you finish off at the 20 minute mark, and try to beat it next time.

Here is a quick list of all the exercises performed in this video, in sequential order.

Squat
Weighted Squat
Burpees
Shoulder Press
Burpees
Body weight push up
Plank Row
Plank Row Turn
Jump squats
Weighted squat
Snatch
Squat Jumps
Tricep Kick-Back
Over-Head Tricep Extension
Tricep Push Up
Jump Squat
Bicep Curl
Jump Squat
Around The Worlds
Jump Squat
Star Crunch
Frog Leg Crunch
Leg Climb
V-Sit

Peppermint Chocolate Chip Cookies

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Prepping for bikini season, shaping that bum or trying to curb those sugar cravings… These are all good reasons why we avoid those cute little bakery shops that tempt us with their beautiful displays of cookies and pastries. There is HOPE and DELICIOUS waiting for you! These simple cookies will keep you on track for your goals and leaving those sweet little bake shops in the dust!

Makes: 24 cookies

Hands-on time: 10 minutes
Total time: 22 minutes

INGREDIENTS:

  • 1 cup unsalted raw almond butter, stirred well
  • 3/4 cup coconut sugar
  • 1 large egg
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 3 oz dark chocolate (70% cocoa or greater), broken into small pieces
  • a couple drops of pure peppermint essential oil

INSTRUCTIONS:

  1. Preheat oven to 350°F. In a medium bowl, stir together first 5 ingredients until blended. Stir in chocolate and peppermint oil.
  2. Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets. Bake for 10 to 12 minutes or until lightly browned. Let cool on baking sheets for 5 minutes. Remove to a wire rack and let cool for 15 more minutes.

Body Weight Butt Burn: Workout Video

Level: Beginner to Intermediate

Equipment Needed: Just your Body!

Complete 12-15 Reps per exercise and repeat full series 2-3x based on your fitness level

  • Hopping Dead Lift
  • Pop Squats
  • Reverse Lunge
  • Lateral Hops
  • Plie Squat Jump
  • Ski Hops
  • Air Squat
  • Squat with Lateral Raise
  • Hold Pulse Plié Squat
  • Reverse Glute Leg Raise
  • Low In and Out Hops

Wheat free Cinnamon Buns: Tasha’s Kitchen

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 Wheat free, refined sugar free, yeast free, vegan.

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

This recipe seriously tested my patience! My first couple attempts produced some less-than-desirable results, with the dough not rising properly, or ending up dry and unappetizing.  I was so pleased when I took this 3rd batch out of the oven after revising the recipe. They not only rose nicely but they tasted great.  They were definitely a winner in my house as the whole batch lasted about 24 hours until they were gobbled up.  These healthy cinnamon buns are made with really good ingredients so you don’t have to worry about filling your body with junk when you treat yourself with these! I mean really, who wouldn’t want to eat a healthy ooey gooey cinnamon bun this weekend! I know I do! Lets get baking!

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Ingredients for the filling:

  • 1/2 cup organic coconut sugar
  • 1TB cinnamon
  • 1TB softened coconut butter (you may sub with coconut oil as a second choice if you don’t have coconut butter)
  • 1/4 cup raisins (optional, I do not like raisins in my rolls so I didn’t add them)

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 Ingredients for the dough:

  • 3 cups organic whole grain sprouted spelt flour
  • 2 packets of stevia
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 cup almond milk or coconut milk mixed with 1tsp apple cider vinegar (this is to make ‘buttermilk”)
  • 2 TB coconut oil
  • 1/3 cup maple syrup

Ingredients for the icing:

  • 1/4 cup coconut butter
  • 1/4 cup raw honey or maple syrup
  • 1tsp cinnamon

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Directions:

1. Make the filling. Put all filling ingredients in a bowl and mix together. It will be the consistency of damp sand. Set aside.

2. Make the dough. Sift all the dry ingredients into a bowl. Next add the maple syrup, “buttermilk” and 2TB melted coconut oil. Mix together until it is a sticky dough. Take out of bowl and kneed on a surface dusted with about 1/4 cup more spelt flour. You do not need to kneed this dough like a traditional yeast dough. In fact you do not want to over kneed it. Just do it enough that everything seems evenly mixed and you’re left with a somewhat sticky ball. Place back into bowl and let it sit covered in the fridge for 20 min.

3. Take the dough out of the fridge and place onto a surface dusted with more spelt flour. Roll the dough out until it’s resembling a rectangle/oval shape and until it’s your desired thickness. I rolled mine about 1/4 inch thick.

4. Spread your filling over your rolled out dough making sure to get it right to the edges.

5. Gently roll it up and cut with a sharp knife into desired cinnamon bun size.

6. Place into baking pan coated with coconut oil.

7. Bake at 425 for about 15 min. You want the edges to be crisp, but the centre to be a bit gooey.

8. Melt icing ingredients over low heat in a pan on the stove and drizzle over the warm cinnamon buns.

9. Eat em while they’re still warm!

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The Butt Challenge Is Here!

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The temperatures are rising and your shorts are starting to call your name! Don’t panic and please do not pray for colder temperatures, because this month I’m going to set that butt up for success! Every week I’ll be posting workouts to tighten and tone your bum area, while providing you with useful information from bikini models, fitness competitors and nutrition experts to give you the information and tools you need to feel confident in those shorts this summer. So get your camera out, take a photo of that bum and get ready to see it rise!

Still not feeling motivated? Well let me help with that.

If you participate in this challenge and share your progress with us you will be entered to win the following package!

1 Year premium membership with Dailyroutinefitness. This includes current members

A fitness package from Natures Fare to help support you along your fitness journey

She Is Clothing T-Shirt

And a one on one coaching session with myself to help you fast track your goals.

Rules for participating:

-Participate in this challenge

-Track your progress

-Track your workouts

-Post photo on your social media tag Dailyroutinefitness and Hashtag #Rachelsbuttchallenge

Okay you can start now!

Week #1 Workout

12 Minute Butt Burn

Put your tush to the test! It’s only 12 minutes long, but I guarantee you will feel the burn bad!Warm up with some air squats and high knees to get your butt in gear.

Repeat this circuit twice through = 12 minutes. Take as little rest between exercises as possible, 10-15 seconds max.

Kettlebell Swings – 1 minute

1.Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold your kettle bell between your legs using a twohanded, overhand grip.

2.Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up.

3. Bring it down: Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.

Butt Raises (on bench or ball) – 1 minute

1. Place heels on exercise ball,hips and shoulders resting on yoga matt. Keep your chin raised and eyes looking at the ceiling.

2. Raise your hips off the ground, place the weight of the body in your shoulders squeeze your bum and hold for 10 seconds.

3. Slowly lower bum back to starting position and repeat movement.

Ball Roll-Ins – 1 minute

1. Place heels on exercise ball,hips and shoulders resting on yoga matt. Keep your chin raised and eyes looking at the ceiling.

2. Raise your hips off the ground, place the weight of the body in your shoulders and roll the exercise ball towards the body by pulling your heels towards your bum.

3. Keep your hips lifted high, flutes contracted and slowly return ball to starting position. Repeat movement.

Weighted Hip Thrusters – 1 minute

1. Rest your shoulders and top on spine on a workout bench or exercise ball. Eyes lifted up towards ceiling and a weight resting on your hip area. (I like using weighted plates.)

2. Slowly lower your bum down to the ground, lift your toes off the floor and put all your weight into the heels as you raise your bum back to starting position. SQUEEZE THAT BUM and repeat movement.

Donkey Kicks – 1 minute Each Leg

1. On all fours with the hands under shoulders and knees directly under the hips.

2.Press the right heel out in order to activate the back of the leg, raise your heel up towards the sky as though you are kicking the sky. Slowly lower and repeat movement . You can also use a pilates band around the legs for more of a challenge.

Hip Circles – 1 minute Each Leg

1.Same starting position as Donkey kick-Raise your knee to the side as though you are a dog peeing on a fire hydrant.

2.Hold your hip in raised position and circle forward for 30 seconds, then 30 seconds the opposite direction. Repeat Movement on both side.

And…..REPEAT!

The Black Tee

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 Black Tee – Ginger Lily / Belly Status – 6 months 3 weeks

Over the last couple weeks I’ve been asked where I buy my pregnancy clothes, what products I’m currently loving, and other random things about my life. So I thought I would turn Sundays into my “Lifestyle” post day and share a little bit about myself, my family and the current happenings of our life. Hope you enjoy~~*

This week’s post is dedicated to the Black T-Shirt. During my pregnancies, I actually don’t buy “maternity specific” clothing. I honestly prefer taking the fashion pieces I love and re-working them for my growing body. In a body that is ever-changing over the 9 months, it helps me stay positive knowing there are pieces I love sitting in my closet waiting for me to accessorize them with a belly. One of my current favourites is this black T-shirt from Ginger Lily. The moment I saw this piece I knew I had to have it! It has the perfect boyfriend fit with soft fabric that lies on my body without revealing any unwanted lumps or bumps. It’s the perfect shirt to help put those non-pregnancy items into play and expand your closet.

The little black Tee revamped. 

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Maxi Dress-Worn as skirt-American Apparel

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White Dress-Forever-21

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Jet Setter Crops-Lululemon

Quinoa Cakes: Tasha’s Kitchen

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 Gluten free, Dairy free, Vegan option.

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

These little quinoa cakes are so tasty, versatile, and so quick to make! They took me 20 min from start to finish.  You could put them between a bun like a burger, wrap them in your favourite tortilla wrap,  you could take them on the go as a post workout snack, or just eat them as is with a side of salad.  I piled an ooey gooey fried egg on top of mine because I loved the idea the yolk spilling all over them. Yum.

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ingredients:

  • 2 cups cooke quinoa
  • 1 clove crushed garlic
  • 1 tsp herbamare (or salt and pepper to taste)
  • 1 handful chives
  • 1 handful cilantro
  • 1 handful spinach
  • 2 small cooked yams (about 1/2 cup when it’s mashed)
  • 2 eggs beaten (or flax egg)
  • 1/2 cup oat flour

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Directions:

Chop the chives, cilantro and spinach into small pieces. Then add it to a big bowl and mix in everything else, thats it for the prep!

Options: add cayenne pepper and paprika for spicy lovers, add other fresh herbs like thyme to give them a different flavour, add a bit of curry powder to give them an asian twist!

Form them into patties of your desired shape and size and place them in a  medium heated pan with a tsp of coconut oil.  Cook until one side is brown (about 2 min). Then carefully flip them over and transfer to the oven at 350 for another 10 min. Or you could also turn the heat down really low and put a nicely sealed lid on top of your pan which would also do the trick of cooking them all the way through.

Enjoy!

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